Bones and joints play a crucial role in maintaining a healthy and active lifestyle. They provide support and stability to the body and also protect your vital organs. However, as we age the density of bones naturally decreases and joints become more likely to experience tightness and aches. If you experience persistent pain, stiffness, or discomfort, immediately visit the best orthopaedic hospital in Siliguri to get the necessary treatment. Though these issues often begin with mild discomfort, they can lead to serious complications if left untreated.
How exercises help to build stronger bones and joints?
Exercise is one of the natural and most effective ways, which helps to strengthen our muscles and joints. These physical activities can help improve bone density, enhance balance, and reduce the risk of fractures. You need to do bone-strengthening exercises for at least 150 minutes each week. However, one thing you need to consider is that not all types of exercise are good for strengthening your bones. Therefore, before you begin your exercise, you need to talk to your healthcare professional. He will assess your overall health and recommend bone and joint health exercises based on your underlying condition and age.
If you experience joint pain frequently, it might be time to see an orthopaedic specialist for an expert opinion. Watch out for these 7 Signs You Need to See an Orthopaedic Specialist to know when it’s time for expert advice.
8 best exercises for stronger bones and joints are as follows;
1. Stretching
Stretching helps to increase flexibility and improve the range of motion in your joints. You can do this physical activity before and after any workout to reduce the strains of muscles and ligaments surrounding the joints. However, before stretching, you need to warm up with 5 to 10 minutes of light activity and make sure to keep stretches gentle and slow. Some of the stretches you can try include calf stretch, hamstring stretch, quadriceps stretch, Iliotibial band stretch (ITB), knee-to-chest stretch, etc. You can also seek recommendations from the doctor about which stretches are right for you.
2. Lunges
The lunge is one of the popular exercises which help to strengthen your lower body. This physical activity is especially beneficial for injury prevention. To do this exercise you need to stand tall with feet hip-width apart. After that, step forward with one leg and lower your hip down. Bend your knees to 90 degrees, keep your back straight and core engaged, and make sure that your back knee shouldn’t touch the ground. After a while, push off your front leg to return to a standing position and repeat on the other leg.
3. Squats
Squats are considered one of the best exercises to improve bone health. But, it can also be painful to your sore knees if not done correctly. To perform this exercise correctly, start with your feet hip-width apart while keeping the chest up and core engaged. After that, lower the hips back and down as if sitting in a chair and make sure to keep your knees aligned with your toes.
Make sure to avoid letting the knees collapse inward to prevent excess stress on joints and squat until your thighs are parallel to the ground. After a short duration push through the heels to return to a standing position while keeping your back as straight as possible. Try to repeat this for at least 8 to 12 times per day.
4. Climbing stairs
Stair-climbing is a common form of weight-bearing exercise which helps to strengthen the bones of your legs, hips, and spine. This activity can also help to reduce the pressure on the joints by burning calories and dropping pounds. Regular stair climbing can also increase bone mineral density which can prevent fractures. Though this is one of the safest and easiest forms of exercise, you need to consult with the doctor first. You need to ask about how many steps you should climb in your workouts because overdoing it may result in negative consequences.
5. Tai Chi
Tai Chi is a type of exercise which has many positive health benefits including improvements in muscle strength, flexibility and balance. This technique involves a series of slow gentle movements and increases self-awareness, which allows you to be in complete control of your body. Each movement is held in a specific position for a brief moment before changing to a new position like shifting weight from one leg to another, rotating the neck, torso, arms, and legs etc.
This slow controlled movement causes mild stress on bones and helps to strengthen them. This is popular especially among older people because it is often practiced in groups which provide an opportunity to socialize with other people.
6. Yoga
Yoga, a gentle type of exercise, is a mind-body practice that combines physical postures (asanas) to improve flexibility and strength of bones and joints. By doing various poses, this physical activity helps to reduce stiffness, and even boost bone density in areas like the spine and hips. Some yoga asanas which is healthy for your joints include;
- Downward facing dog (Adho Mukha Svanasana): This posture involves stretching the spines which helps to relieve the tensions in the back and neck. This also engages your shoulders, wrinkles, and ankles, which improves joint mobility and flexibility.
- Triangle pose (Trikonasana): This asana helps to strengthen the legs, ankles, and knees by improving their flexibility and promoting balance.
- Camel Pose (Ustrasana): During this pose, the entire front of your body stretches including the abdomen, chest, and hip flexors. It helps to strengthen the back muscles and also reduces the risk of back pain.
- Bow Pose (Dhanurasana): This pose also stretches the entire front body, helps to strengthen your back muscles and reduces back pain.
7. Hamstring curls
This exercise helps to strengthen the muscles in the back of your upper legs. Since this activity is performed in a standing position, you need to place your hands on a sturdy object to maintain balance. To perform this exercise, first, you have to stand with your feet shoulder-width apart and try to move your left foot back. After that, contract the muscles in the back of your left leg to lift your left heel. Now, slowly lower your left foot back to its initial position. You can also do this exercise on the right leg as well and try to repeat it at least 8 to 12 times a day.
8. Hip leg lifts
Hip leg lifts help to enhance your balance as well as strengthen the muscles around your hips. To do this exercise in the correct way you need to start with your feet hip-width apart. During this pose shift the weight to your left foot while flexing your right foot and while lifting your right leg make sure to keep it as straight as possible. After a short duration, lower your right leg and try to repeat it at least 8 to 12 times a day.
Conclusion
Exercise has several health benefits including building and maintaining strong bones and joints. This physical activity is recommended especially to elderly people because their bones lose density and joints lose flexibility making them vulnerable to fractures as well as joint pain. To treat these conditions, they may need to visit the best orthopaedic hospital near you. However, incorporating stretching, squats, lunges, tai chi, yoga, etc, can strengthen their bones, reduce the risk of developing these issues, and ensure long-term benefits as well.
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